When you think trail mix, you probably think of nuts, dried fruit, and chocolate. Young children at summer camp sometimes call it GORP. If you’re familiar with the term GORP, you might know it stands for Good Old Raisins and Peanuts. You may also associate trail mix with hiking. Which makes sense – trail mix is an on-the-go snack mix designed to keep your energy up on hiking trails. Good old raisins and peanuts contain a lot of nutrients, but they also contain a lot of calories. You might need those calories if you’re eating the mix as fuel for a great climb, but we have a few tips for making trail mix you can snack on at the office or in the comfort of your home.

01 Be Prepared with Pre-portioned Snack Bags

Make your trail mix in smaller snack bags with clear portion-size labels so that you’re prepared with a sensibly-sized snack.

02 Load Up on the Good Nuts and Seeds

In general, nuts and seeds are a good source of protein, fiber, vitamins, and minerals, making them healthier and more satisfying. Some nuts and seeds to try are walnuts, almonds, pistachios, pecans, hazelnuts, cashews, sunflowers seeds, and pumpkin seeds. Stack the odds in your favor by having a variety of nuts and seeds in your bag.

03 Try Dried Fruits

Freeze dried or dehydrated fruits are a great addition to any trail mix. Some tips to keep in mind: Freeze dried fruits tend to retain more vitamin and minerals, however, they can be pricey. Dried fruits are a good source of fiber and other nutrients, however, with the water removed, they can be higher in overall sugar content and calories. Checking the ingredient list and nutrition facts will help you to be mindful of portion sizes and stay away from added sugars.

04 Try Dark Chocolate Chips Instead of M&Ms

Dark chocolate is a healthier option than milk-chocolate treats. It has less sugar, more nutrients, and linked to better health outcomes. Pro-tip: Less is more. Portion control is key. If you get mini chocolate chips and savor each bite, you can curb that sweet craving with a health benefit!

05 Savor the Snack

The more you slow your eating and savor each bite, the more satisfying it will be. Try alternating between a crunchy cashew, and letting a chocolate chip melt in your mouth.


Trail mix is a wonderful mid-day snack, but it’s always important to enjoy snacks in moderation. Check out a few of our favorite trail mix recipes here:


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